5 Health Benefits of Consistent Sleep

Explore the importance of sleep as it relates to your health and well-being.

“I’m so tired—I didn’t get much sleep last night.” How many times have you heard (or said) a sentence like that? Despite the importance of sleep, more than one in three adults in the U.S. may not be getting enough of it. The CDC recommends sleeping at least seven hours per night for optimal health—any less than that can raise the risk for certain chronic health conditions. Experts also point out that consistency matters too; getting three hours one night and “making up” for it with ten the next can confuse your body clock. To help optimize your well-being, we’re exploring some of the health benefits of consistent sleep that make a compelling argument for spending more quality time with your pillow.

More energy

Sharper mind

Strengthened immune system

Healthier heart

Weight control

Learn more about these health benefits of consistent sleep below.

1. More energy The link between sleep and energy is as well-established as water quenching thirst. If you feel tired and lethargic during the day, look first at your sleep habits. Even if you’re getting 7 hours, it may not be enough for you—many people find that they need more to feel truly rested and awake for the day. A good test is a 3-day sleep reset (best done on a long weekend) where you turn off the alarm clock and see how long your body will sleep naturally and how your energy levels feel. Once you determine that, you can try implementing a sleep schedule that allows you to get those hours every night.

3. Strengthened immune system Who would say no to stronger immunity? You can help make that a reality just by hitting the hay earlier. The key to this health benefit of consistent sleep lies in your immune system’s “T cells,” which are responsible for detecting and fighting off infections. Researchers found that T cells functioned better in rested study participants than in those who skipped a night of sleep. And we’re not just talking the common cold here—the importance of sleep for immunity can go as far as determining how well your body is protected against more serious diseases like cancer.

5. Weight control So many things are interconnected in human biology: the circadian rhythm can affect not just sleep, but your hormones and eating habits as well. Two of the specific hormones at play are ghrelin (which signals hunger) and leptin (which signals fullness). Not getting enough sleep makes your body produce more ghrelin and less leptin, giving you a bigger appetite that’s less easily satiated. And when you’re tired, it’s much harder to resist your cravings with willpower alone. If weight management is part of your health routine, a consistent sleep schedule can help.

To help ensure these health benefits of consistent sleep, practice good sleep hygiene like getting electronics out of the bedroom, avoiding large meals before bed, and setting a cool, comfortable temperature in the room. Sweet dreams!

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